Best Beginner Friendly Yoga For Asthma Relief

The ancient art of yoga is actually the best solution to your breathing problem. There is a deep connection between breathing and yoga. Therefore, if you have any breathing problems such as asthma, yoga for asthma can help you in its treatment.

Several studies have demonstrated the efficacy of yoga in improving respiratory function, reducing the frequency and severity of asthma attacks, and enhancing overall quality of life for asthma patients. Yoga practices, including asanas (postures), pranayama (breathing techniques), and meditation, can help in various ways.

Yoga techniques to try

While yoga can complement conventional asthma management, it’s essential for individuals with asthma to check with your doctor first before starting any new exercise regimen.

Asana yoga

Sukhasana (Easy Pose)

Sukhasana (Easy Pose) is one of the simplest asanas in yoga science. It is considered one of the most simple and easy asanas of hatha yoga.

The benefits of Sukhasana Yoga help you relax physically and mentally. Whenever you use this mudra you definitely get a peaceful experience. You can use Sukhasana Yoga to reduce your stress. This not only calms your mind but also helps to relieve stress. You can increase the width of your chest by using Sukhasana.

How to do Shukhasana–

• Place a mat on the ground and sit on it directly.
• Spread the legs in front of you.
• Now bend the legs from the knee and keep the knees outward.
• Keep each of your feet below the knee of the other leg.
• Place your hands on your knees and place your palms down. Keep the waist, head and neck straight.
• Keep your eyes on the front lines.
• Stay in this position for a minute.

Setu Bandhasana (Bridge Pose)

Setu Bandhasana (Bridge Pose) – Sethubandhasana is an asana that plays an important role in removing many other problems of the body including thyroid, Asthma, back pain, and nervous system. it opens your chest and encourages deeper breathing.

How to do Setu Bandhasana (Bridge Pose)

• Lie on your back with your knees bent and feet together and keep your arms alongside the body and palms on the ground. Breathe normally.
• Now exhale and lift your hips towards the ceiling while keeping your palms and feet on the floor.
• Now slowly move your hands above your head while inhaling.
• Remain in this pose for about 30-60 seconds and inhale normally.
• Bring your hands in their original position while inhaling.

Bhujangasana (Cobra Pose)

Bhujangasana (Cobra Pose) comes under the category of Hatha Yoga. This asana is the 8th posture out of the 12 steps of Surya Namaskar. Hatha Yoga and Gheranda Samhita have considered this easy seeker to awaken Kundalini.

The pose expands your chest muscles and promotes blood circulation, which supports better breathing.

How to do Bhujangasana (Cobra Pose)

• First of all, lie down on your stomach.
• After this, keep the palm in line with the shoulder.
• There should be no distance between your two legs and your legs should be taut.
• Then inhale and lift the front part of the body upwards.
• One thing should be kept in mind at this time that there should not be too much strain on the waist.
• Remained in this position for a few seconds.
• Then exhale deeply and return to normal position.
• Do this two to three times in the initial phase and gradually increase the time of doing it.

Purvottanasana (Upward Plank Pose)

Purvottanasana (Upward Plank Pose)– this asana known as many names – Inclined Plank Pose, Reverse Plank Pose, Inclined Plane Pose, Upward Plank Pose, or Back Bend Pose.

Yoga postures that stretch your upper body elevate our heart like the sun, removing fear and doubt from our mind. This asana stimulates the thyroid gland, cures asthma and improves the respiratory process.

How to do Purvottanasana (Upward Plank Pose)

• Sit with the legs spread straight towards the front, keep the feet together, keep the spine straight.
• Keep the palms on the ground, near the waist or shoulders, keep the fingers straight away from the body, the arms straight.
• Bend back and support body weight with hands.
• Breathe in, raise the pelvis up, keep the body straight.
• Keep the knees straight, place the feet on the ground, keep the paws on the ground, the soles will remain on the ground, allowing the head to move back towards the ground.
• Keep breathing in this state.
• Exhale, sit back, relax.

Adho Mukha Savasana (Downward-Facing Dog Pose)

Downward- Facing Dog, which is also known as Downward Dog or Down Dog, is a significant and essential part of Surya Namaskar  (Sun Salutations) and it is often practiced during yoga class, many times. It is also popular for being therapeutic for asthma, sinusitis, as well as flat feet.

How to do Adho Mukha Savasana

• Lie on your stomach on a yoga mat.
• After this, while stretching the breath, lift the body with your feet and hands and make a table-like shape.
• While exhaling slowly raises the hips upwards. Keep your elbows and knees tight. Make sure that the body is inverted in the shape of ‘V’.
• During the practice of this asana, the shoulders and hands remain in a straight line. While the feet will remain in line with the hips. Keep in mind that your ankles will be outward.
• Now press the hands down towards the ground and try to pull the neck longer.
• try to focus your eyes on the navel.

Pranayama yoga

You may also relief from yoga breathing techniques.

Alternate nostril breathing

Alternate nostril breathing, also known as Nadi Shodhana or Anulom Vilom pranayama, is a well-known breathing technique in yoga that aims to balance the flow of energy through the body’s nadis (energy channels) and promote relaxation. This practice can help reduce stress and may assist in managing symptoms of asthma, including shortness of breath.

• Sit on the floor or bed, legs crossed.
• Start by exhaling completely through both nostrils.
• Place your right thumb on your right nostril. Inhale slowly and deeply through your left nostril.
• Release your right nostril and bring your right ring finger to close your left nostril.
• Keeping your left nostril closed, inhale deeply through your right nostril.
• Close your right nostril with your right thumb and lift up your ring finger to release your left nostril.
• Repeat as necessary.

Victorious breathing

Victorious breathing, also known as Ujjayi pranayama, is a yogic breathing technique that involves breathing slowly and deeply through the nose while partially closing the glottis (the back of the throat). Ujjayi pranayama is believed to offer several benefits, including improved lung function, enhanced concentration, and relaxation of the mind and body.

• Sit on the floor or bed, legs crossed.
• Inhale slowly through your nose.
• Exhale slowly through your mouth, creating an “aah” sound.
• Practice Ujjayi pranayama with diaphragmatic breathing for several minutes.

Conclusion

Overall, incorporating yoga into the treatment plan for asthma can offer holistic benefits, addressing both the physical and psychological aspects of the condition, and improving overall well-being.